Jason taking the crew through the early session yesterday, before everyone bailed for their romantic dinners...
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Back to the serious stuff this evening, conditioning that will make you more nauseous than the slew of valentines posts in your news feed 💪🏻😷

The benefits of training in a group - someone is always there to count seconds and reps when doing tempo work 😎
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Choice of partner then becomes important depending on their ability to count fast or slow 😂

This was on our Instagram stories last week, a brief clip of a S&C workout for two Judo athletes.
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The workout varied slightly depending on individual needs and also working around a back injury.
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The chains were used on the split squats to add an element of instability more so than accommodating resistance (no deload chains) and the glute ham raise ROM was amended due to a back injury and trying to get more emphasis on glutes.
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Solid work from 2 of the most consistent athletes we have in here 👍🏻

How to Fight off Hunger Click link in our bio for full blog post
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We all know that feeling of pure and utter want for a doughnut or whatever it is you gravitate toward while dieting
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Because everybody is different and personal preference is key to sustainability, I'll go through some strategies that may help you
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Maybe you tried a couple in the past, and they just don't suit you, so I've trashed out a few below that might help keep hunger at bay.
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I crave pizza and chocolate the most. So when dieting down, the first thing I do is I don't tell myself I can't have chocolate or pizza.
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Generally the "I can't have approach" can lead to binging on these foods.
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Try not to ban foods from your diet, but manage your diet around the foods you enjoy. Obviously, moderation and being strategic are keys to success.
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Does skipping breakfast make you binge at lunch hour? If so, maybe eating breakfast might counteract that.
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The same can be said for lunch if skipping lunch causes you to completely overeat at the dinner hour, then maybe eating lunch may stop that.
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Some people can work better with an eating window as it's more definitive. "I can only eat between 12 pm and 8 pm".
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They don't give themselves the option of eating outside of these hours, and over time this can work for some, and the body becomes accustomed to the eating window
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#cpfitness#cpfamily#blog#fitness#fitfam#irishfitfam#fitnessgirl#fitspo#fitnessmotivation#nutrition#cravings#dublin#dublingyms#dublinfitfam#healthylifestyle

🚴🏼‍♀️ SPIN & MIX 🚴🏼‍♀️ Here’s a lovey little glimpse of tonight’s serious sweaty spin class🚴🏼‍♀️😂 Everybody has a goal they’re aiming towards and my god did they get one step closer after tonight’s spin class!! Serious work put in by everybody 💪🏼 Great atmosphere in the classes the past few weeks💃🏻
I’ve met some amazing people who are really putting everything they have into each class! I know they all hate me for that one hour each class they do but sure we have a laugh in the classes and they will thank me..one day🤷🏽‍♀️ They can all agree that they had a great time finishing off the class with some abs😉
The f***ings and blindings out of them 😂😂 sorry for the quality of the video as you can tell I’m not good 🙄😂 SET GOALS & CRUSH THEM💪🏼💪🏼
@mindovermattergym
#mindovermatterfamily#mindovermatterfitnessstudios#fitness#aimandcrush#spinclass#gyminstructordublin#dublingyms#northsidegyms#northdublingym#coolock#sweatitlads#sportmassagetherapist

Bench Press Wednesday 💪🏻
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Mid way through the current cycle, looking at 3 x 5 on the bench this evening, adding weight to last weeks sets.
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Weight progressions on the bench press should always be smaller than that of the squat or deadlift.
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It would be more realistic for beginners to make 2.5kg increases per week as opposed to 5kg for the lower body lifts.
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Again this is a guideline to work from, various factors can come into play depending on the individual...

A time lapse of our 6 o'clock class on Monday.
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This would be our busiest time slot and probably our busiest day of the week. Group training is always a challenge to coach (and fun) and it is our aim to provide everyone in each session with at least one nugget of information or advice on their lifting.
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Personally, as I am 15 years in the industry and more specifically 7 years coaching, I am used to managing multiple trainees at once and enjoy the challenges of adjusting or scaling movements for each person on the fly if needed. We are a small gym and our goal is to bring a community feel to the place - we know every member in here (I kind of feel as though that should be a given) and try to adjust things based on their strengths, weaknesses and goals.
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Typically this time of year most group classes up and down the country will see an influx in membership. As a small business we try to manage this as best as possible without upsetting our regular members (who are the most important to us). To mitigate any problems in a larger group we program low risk movements and if there are higher skill movements in a session, they will be performed at lower intensities. I once remember coaching in a Crossfit gym (where I had no say in programming) and had to manage a class with 30 trainees performing snatches and box jumps - I still get a panic attack thinking about it.
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In the end it is a collective effort from everyone in the room, chipping in and supporting / helping each other. This is the nature of group training and isn't for everyone. Of course we offer personal training here in the gym too but I feel for longevity, the group environment works best and is most fun.

Conditioning in full swing last night, good numbers and effort from both classes 👌🏻
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We just went through 3 blocks of aerobic work, about 15mins each. Making use of the rowing machines, skiergs and assaultbikes and super setting them with some simple bodyweight / kettlebell movements 👍🏻

At times we review video of lifts with the members (ideally directly after the set) and it is a great opportunity for the coach to get a second chance to spot one or two things but also this can really help trainees who tend to be visual learners. The more opportunities and modalities to relay information, the better!
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Here we have Eli performing the Deadlift. I use Eli as an example of someone with a great set up in terms of activating the lats and stabilizing the scapulae to engage the upper back. As she starts each rep you can clearly see her anchoring her shoulder blades and setting the upper back.
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Being pedantic, the video gives me a chance to focus on other things too such as cervical extension - a small fix here. Consistently solid deadlifting from one of our regulars! 💪🏻👍🏻👍🏻

•Structural Saturdays•
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Accessory work to finish off a strong week of training.
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Today we looked at some unilateral movements, some core pieces and posterior chain work.
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Second week of 2018 in the bag 👍🏻

There’s always good energy in the Friday evening sessions, really great work from everyone! A highlight being Daryl’s 180kg deadlift for 5 reps.
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Structural work tomorrow morning but another strong finish to the week 💪🏻💪🏻 👊🏻

Some ‘bits of paper’ collected over the years. I wasn’t able to get them all on this post (the rest are on the Facebook page), some more pending and some not worth uploading...
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Despite what this suggests, we are not a Crossfit Gym and don’t ‘do’ Crossfit 👍🏻

Conditioning sessions this evening 💪🏻
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We’ve gone through our methods and philosophy around our conditioning sessions in the past...
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All conditioning sessions are formulated using ‘low skill’ movements that tend not to break down technically under fatigue (which can lead to ineffectiveness and worse still injury).
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For example, why we don’t prescribe to protocols that require Olympic lifting for high repetitions - where due to fatigue, large variance in quality of movement can occur.
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The conditioning sessions here generally make use of the rowing machines, skiergs and assaultbikes - movements that are cyclical / predictable and easier to measure. Of course some other movements are thrown in - depending on the level of trainee.
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More information on this in the link in our bio 👆🏻👆🏻👆🏻👆🏻

International Judo competitors, sisters Zoe and Sarah performing some active recovery between tempo resistance training. Building a foundation during a period of no pending competitions.
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Active recovery being different here, Zoe performing some core and structural work to address injuries and Sarah trying out the Skierg in a low intensity setting.
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Even in a group setting our coaches can adjust workouts and movements depending on the needs of the individual - for ALL levels.

Great to have everyone back in the fold last night, New Years resolutions underway!
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The conditioning blocks were MAP1 - ideal for blowing off the Christmas cobwebs and getting the lungs going and body moving 👌🏻

As the lights go out in SDSC for the last time in 2017 we will be charging full steam ahead into the New Year.
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The last 12 months have marked steady progress in the gym - not without some growing pains but lessons have been learned every step of the way.
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There are already some exciting plans for the next 12 months and we are straight back into it in 2 days time. Constant progression is key.
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No doubt we will be welcoming plenty of new faces through our doors and seeing plenty of more growth in 2018.
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I also want to take this opportunity to thank all of our members for all of the support over the past 12 months and we are looking forward to repaying your loyalty by continuing to improve and provide the best gym experience possible.
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Enjoy the break however you chose to celebrate it and we will see you on Tuesday.
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Happy New Year! 🎊🎈🎆

Good session to finish off 2017 this afternoon!
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Some conditioning for the folks that needed it and some strength work involving chins, carries and presses!
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Last New Year’s Eve there was 3 of us in here torturing ourselves, the numbers are growing!
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Looking forward to seeing more progress in 2018!

Today’s workout...
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3 aerobic blocks, the second and third are the same format as the first one here, 5 mins break between each block.
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If you don’t have access to an #assaultbike or #skierg , you can just use the rowing machine for all rounds, a treadmill on an incline etc...